Recipe description
June 9, 2026
Lentil Walnut Taco Cups
Fiber-rich, plant-powered cups supporting gentle digestion and diverse flavors.
High Fiber
Plant Based
Vegan
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from lentils and walnuts supports steady digestion.
- Uses a variety of plant ingredients for dietary diversity and polyphenols.
- Balanced combination of plant protein, healthy fats, and fiber.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Lentils
1
cup
Nut, walnut
0.5
cup
taco seasoning
1
tablespoon
Taco shell
8
piece
onion
1
piece
Oil, olive
1
tablespoon
Lettuce
1
bowl
Tomato
1
piece
Instructions
1
Preheat oven to 350°F (175°C).
2
In a skillet, heat olive oil over medium heat and add diced onion, cooking until softened.
3
Add lentils and walnuts to the skillet, followed by taco seasoning; mix well.
4
Spoon the mixture into taco shells and arrange them on a baking sheet.
5
Bake for 10-15 minutes or until shells are crispy.
6
Top with shredded lettuce and diced tomato before serving.
More Recipes For Your Gut
Nutrition
165 kcal
Calories
7 g
Protein
22 g
Carbohydrates
6 g
Fiber
3 g
Sugar
9 g
Fat
1.5 g
Saturated fat
0.6 g
Salt
FAQ
What are Lentil Walnut Taco Cups?
A plant-based savory bite built from lentils and walnuts, baked in a crisp cup and seasoned with warm taco spices.
Are they vegan and dairy-free?
Yes. They are vegan and dairy-free; use gluten-free cups if needed.
How long does it take to make them?
About 30–40 minutes total; bake time is roughly 18–22 minutes at 180–190°C (350–375°F).
Can I make them ahead?
Yes. Prepare the filling in advance and fill/bake before serving, or assemble ahead and bake when ready.
How should I store leftovers?
Refrigerate in an airtight container for 2–3 days; the filling or baked cups can be frozen for up to 1 month and reheated.
Can I substitute ingredients for allergies or preferences?
Yes. Replace walnuts with seeds; use gluten-free cups; or swap in other legumes as needed.
Do they provide fiber and protein?
Yes. Lentils supply plant-based protein and fiber; walnuts add polyphenols and healthy fats for fullness and gut-friendly fiber.
How many servings does this yield?
About 12 mini cups, depending on cup size.
How should I serve them?
Serve warm or at room temperature with toppings like salsa, avocado, and lime wedges.
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